Day 34- Sunday, June 25, 2006
Today was a rest day. My body is pretty tired from the past week, so I just sat around and got caught up on some things. I also read a little of my Daniel’s Running Formula book that I bought.
Day 35- Monday, June 26, 2006
Today was a really good day for the most part. I had PBs in the Hang Clean, 60m, and 100m. I also had a pretty good diet.
8:30- Weights [ul]
[li] Hang Clean 3x3 (95, 115, 125) 1x2 (130) 1x1 (135)
[/li][li] Incline 1x6 (95) 1x3+1 assisted (115), 1x2 (125) Failed Attempt at 135
[/li][li] Front Squat 1x4 (95) 1x4 (115) 1x4 (135)
[/li][li] Alt. DB Bench 3x7 (35)
[/li][li] Boxes 3x [/ul]
[/li]
6:30- Speed Session [ul]
[li] 3x60m (7.80-PB) (7.62-PB) (7.70)
[/li][li] 2x100m (13.10-PB) (12.79-PB) [/ul]
[/li]
My diet was pretty good:
Diet [ul]
[li] 6:45 AM- Bowl of Fruit Harvest Cereal, Apple, Fruit Energy Bar
[/li][li] 11:00 AM- Small amount of Chicken
[/li][li] 1:00 PM- Tuna Mix
[/li][li] 4:00 PM- Balance Bar, PB Sandwich
[/li][li] 5:15 PM- Hamburger Mix
[/li][li] 9:00 PM- Bacon & Eggs
[/li][li] 11:00 PM- Apple, Cottage Cheese [/ul]
[/li]
For recovery I:
Recovery [ul]
[li] 8:40 PM- Contrast Shower (1 Min. Cold/3 Min. Hot- 4 Cold Cycles, 3 Hot Cycles)[/ul]
[/li]
Notes [ul]
[li] I’m happy with my Hang Clean. I attempted 145, but couldn’t quite get it.
[/li][li] My partner had to help me on several reps with Incline. I also completed some pistol squats without holding onto anything during the workout. Hopefully, I’ll master these by this weekend when I leave for vacation.
[/li][li] I’m really happy with my times. I handtime myself on everything, but I do my best to time it as accurately as possible and not cheat myself. The first 100m was from a standing start and the last one was with a flying start.
[/li][*] My Winning Running for the 800m and 1500m book came in today. [/ul]
Day 36- Tuesday, June 27, 2006
I got up this morning and jogged a little, and I had a basketball game in the evening. Overall, the day went pretty good.
9:00- Running [ul]
[li] Jogged around 1 Mile (Easy) [/ul]
[/li]
9:00- Basketball [ul]
[li] We won, 71-62 or so. [/ul]
[/li]
My diet looked like:
Diet [ul]
[li] 8:00 AM- Banana, Fruit Energy Bar
[/li][li] 9:30 AM- Bowl of Fruit Harvest Cereal
[/li][li] 12:00 Noon- 2 PB Sandwiches, Apple
[/li][li] 3:00 PM- Footlong Chipotle Cheesesteak
[/li][li] 5:30 PM- Pork Chops, Can of Mixed Fruit [/ul]
[/li]
For recovery I:
Recovery [ul]
[li] 10:30 AM- Contrast Shower ( 1 Min. Cold/3 Min. Hot-4 Cold Cycles, 3 Hot Cycles) [/ul]
[/li]
Notes [ul]
[li] The running was easy. I was going to do more, but some dogs started to follow me and I didn’t want them to get ran over.
[/li][li] My shot wasn’t falling during the game, but I did alright overall.
[/li][*] My diet was alright. I didn’t eat after the game though. [/ul]
Day 37- Wednesday, June 28, 2006
Today was alright. I lifted, but didn’t due any track work because I went and played some golf with some friends and was pretty worn out. I did do some adjustable rim dunking though.
8:30- Weights [ul]
[li] Full Squat 1x6 (135) 1x5 (155) 1x4 (175) 1x3 (185) 1x1 (200)
[/li][li] Bench 1x6 (95) 1x5 (105) 1x4 (115) 1x3 (125) 1x2 (135) 1x1 (145)
[/li][li] DB Stepups 2x6 (30 lb. DBs)
[/li][li] DB Military Press (25 lb. DBs)[/ul]
[/li]
7:00- Adjustable Rim Dunking [ul]
[li] Quite a bit of Dunks on various heights[/ul]
[/li]
My diet looked like:
Diet [ul]
[li] 6:45 AM- Bowl of Fruit Harvest Cereal, Banana, Fruit Energy Bar
[/li][li] 2:00 PM- 2 PB Sandwiches, Apple
[/li][li] 5:30 PM- Hamburger Mix
[/li][li] 10:30 PM- Fruit Energy Bar, Cottage Cheese [/ul]
[/li]
Notes [ul]
[li] The weights session was decent. I haven’t been mentioning it in my other post, but on Mondays and Wednesdays we do quite a bit of core work.
[/li][li] I suck at golf. This was the first time I’ve ever played, and I got a high 60…
[/li][li] Diet was pretty bad because of golfing.
[/li][*] Dunking was fun since I haven’t done it in awhile. [/ul]
Day 38- Thursday, June 29, 2006
Today was a nice and easy day for the most part. I had to do a few chores outside, but nothing strenuous. I also did a lot of adjustable rim dunking, which will probably effect what I do Friday.
6:30- Adjustable Rim Dunking [ul]
[li] A ton of dunks on various heights [/ul]
[/li]
My diet went alright.
Diet [ul]
[li] 8:30 AM- Bowl of Fruit Harvest Cereal, Apple, Fruit Energy Bar
[/li][li] 12:00 Noon- Chicken, PB Sandwich
[/li][li] 3:00 PM- PB Sandwich, Balance Bar
[/li][li] 5:30 PM- Pork Chops, Can of Mixed Fruit
[/li][li] 10:00 PM- Bowl of Cheerios [/ul]
[/li]
For Recovery I:
Recovery [ul]
[li] 11:30 AM- Contrast Shower (45 Sec. Cold/2:15 Min. Hot- 5 Cold Cycles, 4 Hot Cycles)
[/li][li] 9:30 PM- Contrast Shower (30 Sec. Cold/ 2:30 Min. Hot- 4 Cold Cycles, 3 Hot Cycles) [/ul]
[/li]
Notes [ul]
[li] The dunking was pretty intense. I got caught up in the moment and just kept going.
[/li][li] Diet was so-so.
[/li][*] Nice Contrast Showers. [/ul]
Day 39- Friday, June 30, 2006
Today was kind’ve disappointing. All the dunking I did the day before took its toll.
7:00- Speed Session [ul]
[li] 2x100m (Times were to slow so I ended the session) [/ul]
[/li]
7:45- Adjustable Rim Dunking [ul]
[li] Did about 15 dunks on different heights [/ul]
[/li]
My diet looked like:
Diet [ul]
[li] 7:30 AM- Breakfast Pizza
[/li][li] 8:30 AM- Balance & Fruit Energy Bar
[/li][li] 12:00 Noon- PB Sandwich, Balance Bar
[/li][li] 3:45 PM- Fish
[/li][li] 6:00 PM- Hamburger Mix
[/li][li] 11:00 PM- Bowl of Cheerios, Cheese [/ul]
[/li]
For regeneration I:
Recovery [ul]
[li] 8:00 AM- Contrast Shower (30 Sec. Cold/2:30 Min. Hot- 4 Cold Cycles, 3 Hot Cycles) [/ul]
[/li]
Notes [ul]
[li] I was really hoping to run 4-6 100m in between 12-13 seconds, but I guess my body was too tired. I went home did a few dunks and called it a day.
[/li][li] My diet went pretty good.
[/li][*] I also went golfing with a couple friends again. I got a 65… through 9 holes.[/ul]
Day 40- Saturday, July 1, 2006
I woke up this morning and felt like crap. In the afternoon, after a 1.5 hour nap, I had a 102 temperature. So, I didn’t get any running in. I ended up spending most of the day packing for vacation. We leave for California tommorrow morning and will be gone around 10 days.
Anyways, my diet looked like:
Diet [ul]
[li] 9:00 AM- Bacon and Eggs
[/li][li] 12:00 Noon- Chicken, Potatoes
[/li][li] 3:30 PM- PB Sandwich, Fruit Energy Bar
[/li][li] 6:45 PM- Tuna
[/li][li] 10:30 PM- Chicken [/ul]
[/li]For recovery I:
Recovery [ul]
[li] 11:00 AM- Contrast Shower (1 Min. Cold/3 Min. Hot- 4 Cold Cycles, 3 Hot Cycles) [/ul]
[/li]
Notes [ul]
[li] Hopefully, I’ll feel better tommorrow. This is the first time I’ve really been sick in like 2 years.
[/li][li] My diet went alright.
[/li][li] I just weighed myself and I am 162 lbs. I wonder if I’ll gain or lose weight while I’m in Cali. [/ul]
[/li]
I’m not sure if I’ll have much internet access, but hopefully I will.
I got back from Cali last Wednesday afternoon. I had a pretty good time but I was glad to be home. I didn’t do much besides lots of pushups.
Usually my knees are sore for about 2-3 days after taking a break without much physical activity, but surprisingly they didn’t bother me at all.
So, I’ll post what I did each day since I’ve got back.
Wednesday (7-12) [ul]
[li] Baskeball Shooting (1 1/2 hours) [/ul]
[/li]
Thursday (7-13) [ul]
[li] 4x10m Sprints to get my legs moving
[/li][li] Basketball Shotting (30 Min.) [/ul]
[/li]
Friday (7-14) [ul]
[li] Basketball Shooting/1 on 1 (30 Min.)
[/li][li] 6xFly 30’s
[/li][li] Bench 4x3 (115)
[/li][li] Squat 4x3 (145) [/ul]
[/li]
Saturday (7-15) [ul]
[li] 15x100m Tempo w/30’s rest [/ul]
[/li]
Sunday (7-16) [ul]
[*] Rest [/ul]
I’m going to try and get back into posting everyday.
Monday (7/17) [ul]
[li] Open Gym[/ul]
[/li]
Tuesday (7/18) [ul]
[li] 3 Basketball Games [/ul]
[/li]
Wednesday (7/19) [ul]
[li] 4x800m (Easy) [/ul]
[/li]
Thursday (7/20) [ul]
[li] 6 OHB Med. Ball Throws
[/li][li] 6 Jerk Med. Ball Throws
[/li][li] 2x4 Accelerations
[/li][li] 1x4 Flying Sprints
[/li][li] Bench 3x5 (115)
[/li][li] Full Squat 3x5 (145)
[/li][li] Bent Over Rows 3x5 (95)
[/li][li] Weighted Core Work [/ul]
[/li]
I don’t know the distances on the Accels. & sprints because I ran them in my yard since I think I have developed shin splints. This is the first time I’ve ever had them if that’s what my problem is. I’m going to try and stay off of the track and other hard surfaces for awhile, but I’m not sure where I’m going to do tempo/long runs. I can do some tempo in my yard, but that’s only about 100 yds which I guess could do.
Day 50- Friday, July 21, 2006
After next Tuesday I’ll take a rest day then I should have basically 1 whole month to train however I want to because basketball will be over for the summer. So I’m working on a program for that month. Anyways, today I did:
Pushups x10
X
Crunches x25
X
Tire Strikes x20
X
Herschel Walker x10
X
Farmers Walk x20
X
Supermans x25
X
MB Chest Pass x20
I went through this in a circuit twice. Each X=A down and back in my yard. My shins didn’t bother me that much afterwards.
Day 51- Saturday, July 22, 2006
Today I didn’t do any sprints. I just lifted.
Workout [ul]
[li] Military Press 3x6 (65)
[/li][li] Deadlifts 3x5 (145)
[/li][li] Pullups 3x5 [/ul]
[/li]
It felt like a quick and effective workout.
Day 52- Thursday, July 27, 2006
Well, summer basketball is over and I have until the 23rd of August before school starts. I’ve decided to focus on getting stronger. I’m going to stay off the track for the most part and see how just getting stronger improves my speed. I did my first weight session this evening. It looked like:
Workout
Iso Bench
(1) 140x15.21 seconds
(2) 130x15 seconds
(3) 130x15 seconds
(4) 130x15 seconds [6% DO]
Iso Row
(1) 115x13 seconds
(2) 107.5x13 seconds
(3) 107.5x13 seconds
(4) 107.5x13 seconds
(5) 107.5x13 seconds [6% DO]
[ul]
[li] I ended each set because I barely made the time and knew I’d be past 6% if I did another set for each exercise. [/ul]
[/li]
I’m going to use AREG since I’m doing strength work only. I’ve used it before and saw impressive gains in a short period of time. The program I have setup finishes the week before school starts. Hopefully, I’ll make some impressive strength gains.
Day 53- Friday, July 28, 2006
I didn’t do much today besides about an hour of basketball drills. I did several ballhandling drills and a little spot shooting (150 or so shots). I’m probably going to do some stretching and mobility drills before I go to bed.
Day 54- Saturday, July 29, 2006
My workout today was kind of disappointing. I just couldn’t seem to get a good grip on the deads. Anyways, it looked like:
Iso Oly Deads
(1) 185-10 seconds
(2) 175-10 seconds
(3) 175-8 seconds (Grip, DO 6%)
Iso HF Squats
(1-L) 100-20 seconds
(1-R) 100-22 seconds
(2-L) 95-20 seconds
(2-R) 95-22 seconds
(3-L) 95-20 seconds
(3-R) 95-22 seconds
(4-L) 95-19 seconds (DO 6%)
(4-R) 95-15 seconds (Grip, DO 6%)
I’m not sure how long I could’ve gone with the deads if it wasn’t for my grip. The HF Squats seemed to go alright except for the final set where my grip totally gave out. I’m going to do core work on Upperbody days. My next workout is Monday night. I’ll probably be doing Iso-Mios.
My diet looked like:
11:30 AM- Breakfast Pizza
1:00 PM- Hamburger Mix, Large Glass of Chocolate Milk
3:30 PM- Balance Bar, Yogurt, Banana
5:30 PM- Chicken, Potatoes, Large Glass of Chocolate Milk
8:00 PM- Large Glass of Chocolate Milk w/2 scoops protein powder
8:15 PM- Chicken
11:20 PM- Cheese
I’ll be having some more to eat in a few minutes after I post this. I just weighed myself and I’m at 164. I had some company over last night and didn’t get to bed until about 3:30 so I slept until 11:30. I usually make fruit smoothies to put the protein powder in, but I had to go somewhere at 8:30 and didn’t have time to make one.